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Cauliflower Buffalo "Wings" 2

from: Erin


1 large head cauliflower, cut into bite-size pieces
olive oil to drizzle
1/2 cup water
2 teaspoon garlic powder
1/4 teaspoon salt

1/8 teaspoon pepper
1 Tablespoon melted butter or coconut oil
1/2-3/4 (2/3) cup hot wing sauce


Preheat oven to 415ºF. Place cauliflower on a lightly greased, nonstick baking sheet. Bake for 10 minutes. In the meantime, combine ingredients in a large bowl. When cauliflower is done, remove it from the oven and gently toss it in the hot sauce mixture (try a large gallon bag). Place cauliflower back on the baking sheet and bake for an additional 5-10 more minutes. DO NOT OVERCOOK.



Carrot Kugel



5-6 cups chopped carrots (approximately 2lbs)

¼ cup agave nectar or honey, (I used coconut nectar) could also use pure maple syrup.

½ teaspoon ground nutmeg

½ teaspoon cinnamon

1 tablespoon orange rind

3 large eggs

¼ cup blanched almond flour


Cook carrots in a steamer until soft, about 20 minutes. Blend carrots, agave, nutmeg, cinnamon, orange rind, eggs and almond flour until smooth in vitamix. (You can use a blender, in batches. It may be a little chunky this way. ) Place mixture in a greased 8x8 inch baking dish. Bake at 350° for 1 hour, until browned around the edges and done in the center. Serve warm out of the oven; or allow to cool then refrigerate overnight and serve cold.

This makes great leftovers hot or cold. Serve with an egg on top for breakfast, or with butter and pure maple syrup for a delicious treat. Tastes like pumpkin pie on your dinner plate!



‘Probiotic’ Gravy


  • Soak flour (try Einkorn or King Arthurs) in equal parts of yogurt in a mason jar.

  • Let the mixture sit overnight.

  • The next day, add a cup of water and shake well to combine.

  • Pour mixture into drippings and whisk to combine. Add seasonings to taste.



Joan’s Beans

½ small Onion, diced

1 clove Garlic, minced

2 Tablespoons Olive Oil

2 cups Fresh green beans (lightly steamed)

1 teaspoon Vinegar (any)

Tomato sauce (to taste)


Sauté onion and garlic in olive oil. Add green beans and stir-fry for a few minutes. Stir in vinegar and tomato sauce until heated through.



Potato Cakes


Organic Potato, shredded

Organic red palm oil (coconut oil) OR butter

Grey Sea Salt to taste

Optional: onion, shredded


Make a patty of shredded potato (and onion), place in heated oil, season to taste. Let brown, flip and brown on other side until desired ‘crispiness”. Top with sour cream.



Sizzled Green Beans with Crispy Prosciutto & Pine Nuts


2 pounds green beans, trimmed
2 1/2 teaspoons extra-virgin olive oil, divided
2 ounces prosciutto, thinly sliced, cut into ribbons
4 cloves garlic, minced
2 teaspoons minced fresh sage
1/4 teaspoon sea salt, divided
Freshly ground pepper, to taste
1/4 cup toasted pine nuts
1 1/2 teaspoons freshly grated lemon zest
1 teaspoon lemon juice



Bring a large pot of water to a boil. Add beans, return to a boil, and simmer until crisp-tender, 3 to 4 minutes. Drain.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add prosciutto; cook, stirring, until crispy, 4 to 5 minutes. Drain on a paper towel. Wipe out the pan; heat the remaining 2 teaspoons oil over medium heat. Add the beans, garlic, sage, 1/8 teaspoon salt and several grinds of pepper. Cook, stirring occasionally, until the beans are browned in places, 3 to 4 minutes. Stir in pine nuts, lemon zest and the prosciutto. Season with lemon juice, the remaining 1/8 teaspoon salt and pepper.



Bread Free Stuffing

adapted from



1 large onion

2 celery stalks

4 large (or 6 small) carrots

1 large parsnip

2 tbsp. butter

1 tsp. black pepper

1 tsp. celtic sea salt

2 tsp. poultry seasoning



Saute a large onion, two stalks of celery, 4 large or 6 small carrots, and one large parsnip in 2 tablespoons of butter, and add more if vegetables stick.  Season with 1 tsp black pepper and 1 tsp celtic sea salt, and 2 tsp poultry seasoning.  May need to increase amounts if cooking for a large crowd.

This tastes amazing like the flavor of stuffing, without the bread.



Fermented Mashed Potatoes

from the Healthy Home Economist



4 cups cooked, peeled, organic Yukon Gold or sweet potatoes

2 cups plain yogurt or kefir

1 tbsp. sea salt



Bake or broil potatoes and then mash them.  Do NOT microwave.  With a mixer or food processor, blend potatoes with yogurt and sea salt.  Cover with a clean cotton cloth and secure with a rubber band.  Leave covered bowl on counter for 2 days and then refrigerate. Fermented potatoes may be warmed on a stove top.  However, take care not to warm too hot or enzymes and probiotics will be lost. Serve as a side dish and top with favorite gravies.   Fermented potatoes last about a month in the refrigerator. 



Healthy Green bean Casserole



Onion topping- 

2-3 medium onions, very thinly sliced

2 eggs

3 tablespoons of heavy cream or coconut milk

2-3 tablespoons of coconut flour

1/2 cup coconut oil 


Healthy cream of mushroom sauce-

1/2 cup butter

1/2 cup cream or coconut milk

1/3 of onion mix above

8-10 mushrooms, finely diced

1/2 tsp garlic powder

salt and pepper to taste

4-5 egg yolks

coconut milk or water to thin



5 cans of cut or french style green beans (can also use fresh or 2-3 bags of frozen, or 2-3 pounds of fresh just heat first to remove extra liquid



Thinly slice all the onions, separate, and put in medium bowl.  Add the two eggs and the heavy cream and mix well until evenly incorporated.  Add coconut flour and mix by hand until evenly coated(may use slightly more or less depending on your brand of coconut flour)  Put coconut in large skillet and turn on medium high heat.  When hot, add the coated onions and evenly brown, turning occasionally. When browned, remove from heat and set aside.  In medium sauce pan, melt butter and saute mushrooms until starting to brown, then add cream or coconut milk.  Whisk in egg yolks and spices and about 1/3 of the onion topping mixture and continue stirring until the yolks begin to cook and mixture thickens.  Add extra milk or water if needed to thin (only a few tablespoons might be needed)  Drain green beans and pour into a 9x13 baking dish.  Pour the cream mixture over the green beans and mix well until incorporated.  Top with onion  mixture and heat at 325 in oven until topping starts to to crisp (but not burn) and green beans are heated.



Grilled Fruit Kabobs

adapted from



1/2 cup butter

1/4 cup honey

3 fresh peaches, pitted and quartered

3 fresh plums, pitted and quartered

3 bananas cut into 4 pieces each

12 strawberries hulled (remove stem and leaves)

12 skewers



Preheat an outdoor grill for medium heat and place a large sheet of foil onto the grate. Melt the butter and honey together in a small saucepan over medium heat.  Reduce heat to the low and cook gently, stirring occasionally, until slightly thickened, about 5 minutes. Do not let the sauce boil.  Thread a peach quarter, a plum quarter, a banana piece, and a strawberry onto each skewer.  Place the skewers onto the foil on the preheated grill; spoon butter-honey mixture over each skewer.  Grill until the fruit is softened and sauce has thickened and cooked unto the fruit, about 5 minutes. Flip the skewers, spoon more butter-honey sauce over each, and grill or about 5 minutes on the other side.  



Honey Citrus Cranberry Sauce

adapted from



12 ounce bag fresh cranberries

1 cup fresh squeezed orange, mandarin, clementine, or tangerine juice

3/4 cup honey

optional: 2 teaspoons zest from the citrus fruit



Add the cranberries, juice and honey to a sauce pan and stir the ingredients so the honey is evenly incorporated. Heat the pan on medium heat. Stirring occasionally, cook the cranberry mixture on a low simmer for 15 minutes until it thickens.  Remove the sauce from the pan and allow the sauce to cool slightly before serving. Optional: If you like your cranberry sauce with a more citrus flavor to it, add the fruit zest to the cranberry mixture 10 minutes after it has been cooking.



"Mock" Garlic Mashed Potatoes, using Cauliflower

adapted from



1 medium head cauliflower

1 tablespoon cream cheese, softened

1/4 cup grated parmesan

1/2 teaspoon minced garlic

1/8 teaspoon straight chicken base or bullion(may substitute 1/2 teaspoon celtic sea salt)

1/8 teaspoon freshly ground black pepper

1/2 teaspoon chopped fresh or dry chives, for garnish

3 tablespoons butter



Set a stockpot of water to boil over high heat.  Clean and cut cauliflower into small pieces.  Cook in boiling water for about 6 minutes, or until well done.  Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.  In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, parmesan, garlic, chicken base, and pepper until almost smooth.  Garnish with chives, and serve hot with pats of butter. 

Hint: Try roasting the garlic and adding a little fresh rosemary for a whole new taste.



Spicy Whole Roasted Cauliflower

adapted from "A Pure Wow" original recipe



1 tablespoon Olive oil

1 head cauliflower

1 1/2 cups plain greek yogurt

1 lime, zested and juiced

2 tablespoons chile powder

1 tablespoon cumin

1 tablespoon garlic powder

2 teaspoons celtic light grey sea salt

1 teaspoon black pepper


Directions:  Preheat the oven to 400 and lightly grease a small baking sheet with olive oil. Set aside. Trim the base of the cauliflower to remove any green leaves and the woody stem.  In a medium bowl, combine the yogurt with the lime zest and juice, chile powder, cumin, garlic powder, curry powder, salt and pepper.  Dunk the cauliflower into the bowl and use a brush or your hands to smear the marinade evenly over its surface. (Excess marinade can be stored in the refrigerator in an airtight container for up to three days and used with meat, fish or other veggies).  Place the cauliflower on the prepared baking sheet and roast until the surface is dry and lightly browned, 30- 40 minutes.  The marinade with make a crust on the surface of the cauliflower.  Let the cauliflower cool for 10 minutes before cutting it into wedges and serving alongside a big salad.  Also use as side dish for your favorite choice of meat.



Walnut & Coconut whipped Sweet Potatoes

adapted from



4-5 large Sweet potatoes or Yams, perfectly baked 

1/2 can full-fat Coconut Milk

1 tbsp Pumpkin pie spice (1/2 tablespoon more if you want it very spicy)

1 1/2 cups walnuts

3/4 cup flaked coconut

3-4 tablespoon coconut oil

pinch celtic sea salt



Roast your sweet potatoes.  Preheat oven to 200 degrees. Let your potatoes cool enough to peel and smash in a large mixing bowl.  Add coconut milk and pumpkin pie spice and using a stick blender or food processor blend until very smooth. Transfer sweet potatoes into large glass or stoneware baking dish, mine was 2 quarts, you could use a 13x9 as well.   In a food processor add the walnuts and coconut, pulse 15-20 times until slightly chopped but still different sized chunks.  Spread the topping over the whipped sweet potato.  Place chunks of your cooking fat over the top (doesn't have to be that evenly distributed.) Place in oven for 20 minutes to thoroughly heat the sweet potatoes.  Turn on broiler to low and broil for 10-15 minutes, watch carefully so they don't burn.  When some pieces are browned on the edges remove from oven and serve. 

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